A herniated or prolapsed disc, sometimes referred to as a slipped disc, can be extremely uncomfortable, particularly when you’re trying to fall asleep. Sleeping in the right positions can help to reduce pain, spinal alignment and in healing. The best sleeping positions for people with a slipped disc will be covered in this guide, along with advice on how to improve sleep.
Understanding a Slipped Disc
When the soft, gel-like core of an intervertebral disc pushes through its outer layer and presses against surrounding nerves, it is known as a slipped disc. Pain, numbness, tingling and weakness are possible side effects of this condition, especially in the neck, lower back, or in limbs. A good night sleep and less strain on the spine depend on choosing the correct sleeping position.
5 Best Sleeping Positions for Slip Disc Recovery
1. Sleeping on Your Back with Knee Support
Why it helps: It reduces pressure on the damaged disc, this position preserves the spine’s natural curvature.
How to do it:
- Lie flat on your back.
- To reduce the pressure on your lower back, place a pillow under your knees.
- Support your head and neck with a pillow.
Additional tip: The best spinal support comes from a mattress that is medium-firm.
2. Side Sleeping with a Pillow Between the Knees
Why it helps: This position keeps the spine aligned and prevents unnecessary twisting
How to do it:
- Lie in a foetal position on your side.
- To maintain the alignment of your hips and lower spine, place a pillow between your knees.
- To keep your neck in alignment, place a supportive pillow under your head.
Additional tip : Try sleeping on the other side to relieve pressure if one side hurts more.
3. Fetal Position (Curled-Up)
Why it helps: By creating space between vertebrae, the fetal position can lessen the pressure on the slipped disc.
How to do it:
- The first step is to lie on your side.
- Bring your knees up to your chest.
- For additional support, place a pillow between your knees.
Additional tip: People with lumbar disc herniation benefit most from this position.
4. Sleeping on Your Stomach with a Pillow Under the Hips (For Select Cases)
Why it helps: Although it is not advised for most people, this position can help people with a particular kind of disc herniation by relieving pressure on their spine.
How to do it:
- Place yourself on the stomach.
- To keep your spine aligned, place a pillow beneath your hips.
- Place a thin pillow beneath your head, or none at all.
Additional tip: Try a different position if this one makes your symptoms more worse.
5. Reclined Sleeping Position (Using a Recliner or Adjustable Bed)
Why it helps: Particularly for those with lumbar disc problems, a reclining position can relieve spinal compression.
How to do it:
- Make use of a recliner or an adjustable bed.
- Keep your knees slightly bent and raise your upper body.
- To maintain appropriate spinal posture, make sure you have lumbar support.
Additional tip: By simulating the zero-gravity posture, this position may help decompress the spine.
What to Avoid When Sleeping with a Slipped Disc
1. Sleeping on Your Stomach Without Support
Without the proper support, lying flat on your stomach can put too much strain on your spine, which can increase your symptoms.
🚫 Avoid: Using a thick pillow under your head, as it may strains your neck and back.
✅ Alternative: Use a thin pillow beneath your head and a pillow beneath your hips if you have to sleep on your stomach.
2. Sleeping in a Twisted Position
Rotating your spine while sleeping can increase pain and put uneven pressure on the disc.
🚫 Avoid: Sleeping with one leg stretched out and the other bent, as it causes spinal misalignment.
✅ Alternative: Keep your legs aligned or use a pillow between your knees when side sleeping.
3. Sleeping on a Soft Mattress
Poor spinal alignment results from a mattress that is too soft or sagging to offer sufficient support.
🚫 Avoid: Sleeping on a very soft mattress that lets your hips sink too much.
✅ Alternative: Opt for a medium-firm or firm mattress that supports spinal alignment.
4. Using an Unsupportive Pillow
An incorrect pillow height can strain the neck and contribute to spinal misalignment.
🚫 Avoid: Using a very high or very low pillow that tilts the head unnaturally.
✅ Alternative: Choose a supportive pillow that keeps your neck in a neutral position.
Additional Sleep Tips for Slipped Disc Recovery
1. Choose the Right Mattress
Since it strikes a balance between comfort and support, a medium-firm mattress is typically advised. Mattresses that are too hard or too soft should be avoided as they can increase spinal misalignment.
2. Use Proper Pillows
- A contoured memory foam pillow can support your neck and keep the spine aligned.
- A wedge pillow can be helpful for those who benefit from a reclined position.
- Avoid very thick pillows or multiple pillows as they can strain your neck.
3. Maintain a Consistent Sleep Routine
- Try to go to bed and wake up at the same time every day.
- Establish a relaxing bedtime routine, such as gentle stretching or meditation.
- Avoid screens and caffeine close to bedtime.
4. Apply Heat or Ice Before Bed
Before going to bed, put an ice pack or heating pad to the affected area can help reduce pain and inflammation and enhance the quality of your sleep.
5. Perform Gentle Stretching Before Sleep
Before bed, you can improve spinal alignment, ease stiffness, and relax your muscles with some light yoga or stretches.
When to See a Doctor
See a healthcare provider if pain doesn’t go away after trying different types of sleeping positions. Get medical if you are suffering from the following:
- Loss of bladder or bowel control (a symptom of a dangerous illness known as cauda equina syndrome)
- Severe or worse pain
- Numbness or weakness in the limbs
Conclusion
To manage slipped disc and guarantee a good night’s sleep, it is important to find the right sleeping position. Try different types of positions to see which one suits you the best. For fast recovery, combine supportive bedding, mild stretching, pain management strategies and a good sleeping posture. See a doctor to get more advice if the pain does not go away.
You can accelerate your healing process and wake up feeling pain-free and rejuvenated by giving spinal health top priority while you sleep.